CrossFit Evergreen – CrossFit
CFE INSPIRE
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers
There’s a dark side to being so driven.
We can be so focused on constantly improving that we can forget to look back, acknowledging the success we’ve had. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched… but only for mere seconds. Before we knew it, we were already thinking, “what’s next?” The finish line moved yet again.
It’s not wrong to be passionately driven.
That’s not where the harm comes from.
The harm comes when we don’t celebrate our victories.
We aim to live in a state of true “blissful dissatisfaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.
Squat Snatch (Squat Snatch
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 78%
Set 2: 1 Rep @ 83%
Set 3: 1 Rep @ 88%
Set 4: 2 Reps @ 78%
Set 5: 1 Rep @ 83%
Set 6: 1 Rep @ 88%
*All Percentages Based Off 1RM Squat Snatch
)
– For sets 1 &4 complete 2 squat snatches. Athletes do not need to hold onto the bar for both reps.
– For sets 2, 3, 5, &6, complete 1 squat snatch.
– Athletes should stick to given percentages even if they feel they could go heavier. We will build on this in the coming weeks.
– Score: Enter weight for 1 Rep at 88%
Warm Up
With An Empty Barbell:
5 Good Mornings
5 Back Rack Snatch Grip Strict Presses
5 Overhead Squats
5 Snatch Grip Stiff Legged Deadlifts
5 Muscle Snatches
5 Power Snatches
5 Squat Snatches
With A Light Weight:
3 Squat Snatches
With A Moderate Weight:
2 Squat Snatches
…Make more jumps if needed until you reach your starting weight.
Let’s Bounce (Time)
“Let’s Bounce”
For Time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Wallballs MRx:14/12, Rx:20/14
25-20-15-10-5 Hang Power Snatches MRx: 55/35, Rx: 65/45, Rx+: 75/55
Time Cap: 25 Minutes
– Conditioning Category: Threshold. Athletes will move at their maximal sustainable pace throughout.
– Double Unders: Athletes should not spend longer than 3:00 on the double unders in any round.
– Wallballs:Athletes should not spend longer than 3:00 on the wallballs in any round.
– Hang Power Snatches: Athletes should not spend any longer than 2:00 on the barbell each round. Loading should not exceed 60% of your 1RM hang power snatch.
– Score: Total time it takes to complete the workout. If capped add 1s for every missed rep.
– Let’s plan to break the double unders if these tend to tire out the shoulders. Every movement requires the shoulders in this workout so breaking here will help manage the fatigue early on.
– For the wallballs, let’s choose a strategy that helps us rest the least amount of time between sets. 1 big set followed by smaller sets, sets of 10, or even quick sets of 5 all work well here.
– For the hang power snatches, let’s aim for no more than 1-2 quick breaks on any round.
modifications
DOUBLE UNDERS
– Reduce Reps
– 2:30-2:00-1:30-1:00-30s Time Caps
– 150-120-90-60-30 Single Unders
WALLBALLS
– Reduce Reps
– Reduce Loading
– Reduce Target Height
– Single Dumbbell Thrusters
HANG POWER SNATCHES
– Reduce Reps
– Reduce Loading
– Sub Kettlebell Swings
– Sub Single Dumbbell Hang Power Snatches